How Many Calories in Cashews?
Un pumn (28g) = 155 kcal
Nutritional Values per 100g
Standard Serving
Un pumn (28g) contains 155 calories.
Best time: As a measured snack between meals or added to dishes (stir-fries, salads, vegan sauces)
Benefits
- ✓Rich in healthy monounsaturated fats, similar to those in olive oil, beneficial for cardiovascular health
- ✓An excellent source of magnesium (292mg/100g) and zinc, minerals important for muscle function and immunity
- ✓Contains copper, essential for red blood cell formation and connective tissue health
- ✓18g of protein per 100g, one of the best plant protein sources among nuts and seeds
- ✓Low glycemic index, with minimal impact on blood sugar thanks to the combination of fat, protein, and fiber
Considerations
- !Very calorie-dense (553 kcal/100g) - a handful (28g) already has 155 calories, easy to exceed if eaten straight from the bag without measuring
- !Raw cashews contain trace amounts of irritant oils (similar to those in poison ivy) - commercially sold cashews are always heat-processed for safety
- !A common allergen - among the most frequent tree nut allergies, alongside almonds and walnuts
FitAzi Tip
FitAzi recommends measuring your cashew portion with a scale or your hand (a handful = about 28g = 155 calories), since it's one of the most calorie-dense healthy snacks and is easy to overeat straight from the bag. Combined with dried fruit, cashews offer a balanced mix of fat, protein, and carbs for sustained energy.
Frequently Asked Questions
A handful of cashews (about 28g, roughly 18 nuts) has about 155 calories, with 5g protein and 12g fat, mostly healthy monounsaturated fat. It's a calorie-dense snack - measure it with a scale or your hand to avoid overeating.
Cashews don't inherently cause weight gain, but being very calorie-dense (553 kcal/100g), uncontrolled consumption can easily contribute to a calorie surplus. Studies show that when eaten in moderation and measured portions, nuts (including cashews) are not associated with weight gain and can even support satiety thanks to the combination of fat, protein, and fiber.
Cashews (553 kcal/100g) are similar in calories to almonds (579 kcal/100g) and slightly below walnuts (654 kcal/100g). The main differences are in the macronutrient profile: cashews have more carbohydrates (30g/100g) than almonds or walnuts, which are richer in fat and lower in carbs.
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Nutritional values shown are approximate and may vary depending on preparation method and origin. Consult a nutrition specialist for personalized recommendations.